Workout of the Day
A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings
B.
CrossOver Symmetry Iron Scap Series
A. Done RX. 32kg KB. All UB. DU 18-20s. Burpees 23-25s. KBS 27-30s.
B. N/A
Dear Friends!!! Maybe the best WOD in April for me!! I am almost ready for the 42 km Marathon here in Caracas next Sunday, I shall let you know my performance on monday! I am only doing xfit since sep2014. I am eager to run those 42 km, and show to the people the importance of develop the ten physical skills! Let’s see how was it: 40 double unders all unbroken at 20 seconds (I choose 40 instead of 30 in order to accumulate more working time and less rest time during this part) 10 burpees all 28-30 seconds 15… Read more »
O M G! I died. Hardest workout I did in 2 years!
Because your pants were on inside out?
Haha, thats the reason yes! Haha
I’ll re-do it tomorrow, in the right way
Definitely a good wod to practice a good pace and speed
30 double unders all unbroken at 16 seconds
10 burpees all 24 seconds
15 kb swings all 27 seconds, really would like to get faster at these, I force the KB also on the way down, any other tips to get faster, or is 27 seconds considered a good fast pace, I just see it really slow
Great job, Joan!
Any tips on the KB swings?
That sounds about right for the swings.
Good to know thanks
A.
40 seconds of double under technique
10 burpees
15 kb swings 24 kg
all burpees and kb swings unbroken with 30 seconds rest per round
B.
had no time to figure out how this works or how to substitute it, have to do this another time
Instead of Crossover Symmetry, you could always hit some DB external rotations, powell raises, y’s, t’s, w’s, etc.
7rounds unbroken then coordination for double unders went messy .
32 kg kettlebell .
Didn’t do B as I had to go coach the CrossFit rowing session
Nice work, Patrick!
Won’t lie the kb swings got hard towards the end . Michele , do you ever head out on the Invictus training camps ? Found out my box is hosting one in September
Any advice if I don’t have the crossover symmetry iron scap series available? Thanks
The big stretchy Red bands
You could also hit some DB external rotations, powell raises, y’s, t’s, w’s, etc.
A: unbroken on 7 rounds for DUs
25# KB (heaviest available)
Those DU are really coming allong! Nice work Vic.
Yeah Vic! Nice work on those doubles.
Thanks guys! Nothing like the sound of that tap-tap as it swings beneath your feet!
A. 30 DU in :30-:40. 10 burpees in :40-:45. 15 russian kb swings 32 kg :30.
B. I’m gonna fake it. Any recommendations for folks without the CS toys? Thanks.
The red bands that get used during warm ups and for assisted pull ups make s good substitute for cs kit
You could also hit some DB external rotations, powell raises, y’s, t’s, w’s, etc.
A. Done @ 24kg KB, heavy rope for DUs. Great grind-it-out WOD today.
B. I didn’t have time to figure out what this is but will try to incorporate it tomorrow
Iron Scaps!!! Google it. You’ll be glad you did once you start receiving unsolicited scap compliments.
Rest day for me. Saving this one for a rainy day!
For a rainy recovery day.
A. Done w/ 55# Russian swings.
Tempted to add some spice 1/2 way through, but decided it was good to just move for 30 mins. Nice midweek break from the heavy stuff. And any WOD that sneaks in 300 DU and 100 burpees is no slouch.
B. Need to read up on this stuff. Will see what I can do from home later.
I would imagine this would get a bit spicey after a bit!
Was waiting for the hammer to fall — you know how it is when you see it on paper and think “that doesn’t look so bad”. But this one was sustainable. Thought about upping load/reps or finishing out in AMREP or RFT format, but not every WOD has to be a 110% ass-kicker (especially for us old guys). Worked form, completed sets as quick as possible, and got a little sweat going. Good stuff…and ready for whatever gets thrown this way tomorrow.
It seems like one of those WODs to give you a break so they can beat us up tomorrow and make us cry!
I agree!!! This seems like a good active recovery WOD. I should have done it, but it felt good to sleep in too!!!
I’m going to do it at home after work, been busy today with paperwork and Odette does Yoga on Thursdays so I felt lazy today, my body doesn’t feel as bad as it did last week or two weeks ago where there was no way I could do the Thursday wod
Exactly. You’re onto us now…
This is definitely a recovery day.
One day behind. Back is better but still not 100% so didn’t use max weights.
A. Front squats. 95#-185#
B. 200m run, 95# squats. 5 rounds
nice work Justin!
Great job!
Took the entire… yes entire… front of my big toe off yesterday while running down for a surf – that’s what you get for sneaking off mid day I guess 🙂
Some serious modding happening as I had to get my toe cleaned and wrapped today by a doctor (not a pleasant experience) and have to keep it dry and out of shoes for a while
Modded as:
15 Wall Balls
15 Sit Ups
15 KBS @ 24kg
Damn, that sucks. Here’s to quick healing.
Ouch!!!! Good excuse to go barefoot for awhile!
Thanks !
Wow. That sounds horrible! Let me know when you need modification ideas.
Thanks … a bit stuck with the running and don’t have concept2 rower so I’m just air squatting and wall balling this side ;-D
Yesterday i wasn’t up for doing a lot of work, but today i woke up ready to go!
Did WOD A with mostly UB DU i about 15 sec. Did the burpees and KB swings with about 30 sec to spare. KB swings was 20 kg.
Nice long EMOM!
Didn’t have the equipment for B, so i’m gonna get on my mountainbike and do 2 max effort rounds on the 5 km singletrack not far from where i live. Time for the 2 rounds will follow 🙂
Doh! Did you get it all fixed? What kind of mountain biking do you do?